{"id":1107,"date":"2020-04-21T23:00:31","date_gmt":"2020-04-21T23:00:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=1107"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"30-day-plank-challenge","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/","title":{"rendered":"30-Day Plank Challenge To Bounce Back In Shape"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#Why_Is_The_Plank_Exercise_Beneficial_For_Your_Health\" >Why Is The Plank Exercise Beneficial For Your Health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#What_Is_The_Plank_Challenge\" >What Is The Plank Challenge?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#3_Exercises_For_The_Plank_Challenge\" >3 Exercises For The Plank Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#Spiderman_Plank\" >Spiderman Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#High_Side_Plank\" >High Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#The_Walking_Plank\" >The Walking Plank<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>Want to build a <a href=\"https:\/\/betterme.world\/articles\/core-workout\/\">strong and sexy core<\/a> but endless non-effective situps and crunches get in the way? Despite having a reputation of a boring move, the Plank exercise can actually work as a solution for your desperate attempts to peel off excessive pounds and build up a strong core. Follow the 30-day Plank challenge to explore a myriad of possible variations of the Plank exercise, <a href=\"https:\/\/betterme.world\/articles\/a-21-day-walking-plan-for-fat-loss\/\">shed those annoying pounds<\/a>, improve your posture and enhance your well-being. Constant standing on your elbows not included.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Day_Plank_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_The_Plank_Exercise_Beneficial_For_Your_Health\"><\/span><strong>Why Is The Plank Exercise Beneficial For Your Health?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The Plank exercise works better than crunches because it engages all of your core muscles, arms and legs. It was proven that targeting only one muscle is ineffective, and this is exactly the feature of crunches (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21804427\">2<\/a>). Busting out crunches is hard on your back and might cause pain afterwards. It is necessary to distribute the strain evenly across your body to make your workout useful, and this is precisely what plank and its variations provide. By the way, by following the plank challenge, aside from sculpting the desired core, you get tons of health benefits, from increasing your flexibility to lowering the risks of spinal problems (<a href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.7453\/gahmj.2013.064\">1<\/a>).<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">Planks For Beginners: Put Your Core Strength To The Test<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30402 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3961-1024x576.png\" alt=\"plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3961.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3961-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3961.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3961-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3961.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Plank_Challenge\"><\/span><strong>What Is The Plank Challenge?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The crux of the plank challenge is fairly simple: you have to gradually increase the amount of time you hold the plank. For instance, you may start with 20 seconds at the beginning of your plank challenge and slowly but surely move up to 3 minutes. But the most intriguing part of the challenge is putting different plank variations that focus on every essential muscle of your body to the test. Keep reading if you wish to add top 3 body-toning planks to your fat-fighting arsenal.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30405 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3963-1024x576.png\" alt=\"plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3963.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3963-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3963.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3963.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Exercises_For_The_Plank_Challenge\"><\/span><strong>3 Exercises For The Plank Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Spiderman_Plank\"><\/span><strong>Spiderman Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hip-width apart. Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible. Return your right leg back to the ground, and repeat on the left side. Alternate legs at a brisk pace for 30 seconds.<\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Day_Plank_Challenge\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30395 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3927-1024x576.png\" alt=\"weight loss challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3927.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3927-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3927.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3927-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-3927.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High_Side_Plank\"><\/span><strong>High Side Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Start in a basic\u00a0high plank position. Walk your right hand to the midline of your body and roll onto the outside edge of your right foot. Stack your feet, drive your hips up and extend your left arm to the ceiling.<\/p>\n<p>Hold for 45 seconds, then pass through a basic high plank and repeat on the left side. Do three sets\u2014one set constitutes both sides.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3964-1024x576.png\" alt=\"plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3964.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3964-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3964.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3964.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Walking_Plank\"><\/span><strong>The Walking Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Begin in a basic plank position. \u00a0Push up one arm at a time to get into the high plank position with arms extended and hands under your shoulders. Reverse the move and continue moving from the plank to high plank at a slow, deliberate pace, keeping your back and hips aligned throughout.<\/p>\n<p>To sum up, the <a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\">plank challenge<\/a> is an amazing opportunity for you to blast those pounds away, amp up metabolism and improve your all-around well-being. However, working out should go hand in hand with a nutritious diet, so make sure to choose a plan suitable for you. A high-protein (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25926512\">4<\/a>), high-fiber (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24901089\">3<\/a>) diet coupled with increased physical activity will undoubtedly put your weight loss in overdrive. Check out the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\">Mediterranean diet<\/a> or the <a href=\"https:\/\/betterme.world\/articles\/japanese-diet\/\">Japanese diet<\/a> if you\u2019re looking to kick-start your transformation.\u00a0 Last but not least, keep your <a href=\"https:\/\/betterme.world\/articles\/water-challenge\/\">water intake<\/a> up, especially when you\u2019re getting your sweat on in the gym. You lose water, you replenish it! This rule needs to be burned into your mind.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Day_Plank_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe | Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.7453\/gahmj.2013.064\">Serial Case Reporting Yoga for Idiopathic and Degenerative Scoliosis<\/a> (2014, journals.sagepub.com)<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21804427\">The effect of abdominal exercise on abdominal fat<\/a> (2011, ncbi.nlm.nih.gov)<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24901089\">The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes<\/a>\u00a0(2014, ncbi.nlm.nih.gov)<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25926512\">The role of protein in weight loss and maintenance<\/a> (2015, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Want to build a strong and sexy core but endless non-effective situps and crunches get in the way? Despite having a reputation of a boring move, the Plank exercise can actually work as a solution for your desperate attempts to peel off excessive pounds and build up a strong core. Follow the 30-day Plank challenge [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":30403,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142,50,144],"tags":[],"coauthors":[100],"class_list":["post-1107","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-bodyweight-training","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30-Day Plank Challenge To Bounce Back In Shape - BetterMe<\/title>\n<meta name=\"description\" content=\"Follow the Plank challenge to peel off extra pounds, improve your posture, flexibility and overall well-being. Recommendations, exercises, and more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30-Day Plank Challenge To Bounce Back In Shape\" \/>\n<meta property=\"og:description\" content=\"Follow the Plank challenge to peel off extra pounds, improve your posture, flexibility and overall well-being. Recommendations, exercises, and more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3960.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"A. Porter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/3f1a3de99b2ab9e175012fede9620856\"},\"headline\":\"30-Day Plank Challenge To Bounce Back In Shape\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\"},\"wordCount\":872,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3960.png\",\"articleSection\":[\"Back Workouts\",\"Bodyweight Training\",\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"Want to build a <a href=\\\"https:\/\/betterme.world\/articles\/core-workout\/\\\">strong and sexy core<\/a> but endless non-effective situps and crunches get in the way? Despite having a reputation of a boring move, the Plank exercise can actually work as a solution for your desperate attempts to peel off excessive pounds and build up a strong core. Follow the 30-day Plank challenge to explore a myriad of possible variations of the Plank exercise, <a href=\\\"https:\/\/betterme.world\/articles\/a-21-day-walking-plan-for-fat-loss\/\\\">shed those annoying pounds<\/a>, improve your posture and enhance your well-being. Constant standing on your elbows not included.\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why Is The Plank Exercise Beneficial For Your Health?<\/strong><\/h2>\\r\\nThe Plank exercise works better than crunches because it engages all of your core muscles, arms and legs. It was proven that targeting only one muscle is ineffective, and this is exactly the feature of crunches (<a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21804427\\\">2<\/a>). Busting out crunches is hard on your back and might cause pain afterwards. It is necessary to distribute the strain evenly across your body to make your workout useful, and this is precisely what plank and its variations provide. By the way, by following the plank challenge, aside from sculpting the desired core, you get tons of health benefits, from increasing your flexibility to lowering the risks of spinal problems (<a href=\\\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.7453\/gahmj.2013.064\\\">1<\/a>).\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\\\">Planks For Beginners: Put Your Core Strength To The Test<\/a><\/span><\/i>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_Day_Plank_Challenge\\\"><img class=\\\"aligncenter wp-image-30402 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\",\"url\":\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\",\"name\":\"30-Day Plank Challenge To Bounce Back In Shape - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3960.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Follow the Plank challenge to peel off extra pounds, improve your posture, flexibility and overall well-being. 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Recommendations, exercises, and more.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/","og_locale":"en_US","og_type":"article","og_title":"30-Day Plank Challenge To Bounce Back In Shape","og_description":"Follow the Plank challenge to peel off extra pounds, improve your posture, flexibility and overall well-being. Recommendations, exercises, and more.","og_url":"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1152,"height":648,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3960.png","type":"image\/png"}],"author":"A. Porter","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/"},"author":{"name":"A. Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/3f1a3de99b2ab9e175012fede9620856"},"headline":"30-Day Plank Challenge To Bounce Back In Shape","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/"},"wordCount":872,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3960.png","articleSection":["Back Workouts","Bodyweight Training","Core Workouts"],"inLanguage":"en-US","articleBody":"Want to build a <a href=\"https:\/\/betterme.world\/articles\/core-workout\/\">strong and sexy core<\/a> but endless non-effective situps and crunches get in the way? Despite having a reputation of a boring move, the Plank exercise can actually work as a solution for your desperate attempts to peel off excessive pounds and build up a strong core. Follow the 30-day Plank challenge to explore a myriad of possible variations of the Plank exercise, <a href=\"https:\/\/betterme.world\/articles\/a-21-day-walking-plan-for-fat-loss\/\">shed those annoying pounds<\/a>, improve your posture and enhance your well-being. Constant standing on your elbows not included.\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Why Is The Plank Exercise Beneficial For Your Health?<\/strong><\/h2>\r\nThe Plank exercise works better than crunches because it engages all of your core muscles, arms and legs. It was proven that targeting only one muscle is ineffective, and this is exactly the feature of crunches (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21804427\">2<\/a>). Busting out crunches is hard on your back and might cause pain afterwards. 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